Strength Endurance - Session 2

January 3, 2016

 

 

Warm Up - Foam Roll, Band Hip Flexor, Inch Worm Cobra, Squat Rotation, Single Leg Bridge, Overhead Squat, Lunge Knee Raise, A-Skip.

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1a -  Depth Broad Jump - 2 SETS

 

Reps - 4

 

1b - Lunge Jump

 

Reps - 4

 

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1 Min rest between sets

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2a - Goblet Squat (3 Second Pause) - 3 SETS

 

Load - 30 kg

Reps - 8

 

2b - Swiss Ball Hip Abduction

 

Reps - 10

 

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2 Min rest between sets

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3a - Kneeling Shoulder Press - 3 SETS

 

Load - 5 kg

Reps - 6

 

3b - X Band Walk (Purple Band)

 

Reps - 10

 

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30 Sec rest between sets

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4a - Dumbbell Step Up - 3 SETS

 

Load - 5 kg

Reps - 6

 

4b - Split Squat Halo

 

Load - 5kg

Reps - 6

 

4c - Plank March

 

Reps - 8 (each leg)

 

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30 Sec rest between sets

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